Name: Playbook - Jess St John - 180’s
Uploaded: 2023-03-24T00:08:26.955Z
Duration: 30 min
Description: 180’s

Learn how to switch directions on your bar swings. This is called a 180 and there are many ways to go about it. Practice the version that feels best to you and challenge yourself with other styles when you’re comfortable. With practice you’ll be able to string them together and complete this skill in both directions.

Work on the height of your swing and securing your catch.
- Swing high so that your shoulders are above the height of the bar
- Make sure your legs extend out behind you 
- Look down at the bar and push down on it with straight arms
- Release hands when you feel floaty and catch as you come back down
- To challenge yourself, add in a clap

Swing, release, and catch

- Start swinging with your hands close together (the closer they are the less distance you will have to reach)
- During your re-grip on the back swing, let go with one hand and reach for the other side of the bar (look for it), as you swing underneath 
- When your first hand catches the bar, let go with the second hand and re-grip on the other side of the bar

Dragon 180

This is very similar to a dragon 180 with the main difference being more power and a release with both hands. It’s ok to not notice a big difference now but when you progress to dragon 360’s and mixed grip 360’s it will become more clear. For the mixed grip:

- Aim for a big swing so you have more time feeling weightless to get your grip
- Instead of re-gripping on the back swing, cross your arms and catch the bar with one hand underneath (this is the same hand you reached under with in the dragon 180). 
- You will complete the 180 on the back swing so as you pass under the bar you’re already into your next back swing and can re-grip facing the bar.

Mixed Grip 180

Swing 180’s take place on the front swing so they much be initiated by the lower body. This drill helps teach hip and leg drive for swing 180’s (and eventually 540’s). 

- Start standing in a hollow body position and place on foot behind the other
- Keeping your weight on the front foot, kick your back for forward and up
- DO NOT kick your foot to the side as this will throw off your axis. 
- Imagining you are in a tube (or have spikey walls on either side of you), are great ways to remember to keep your body in that straight line. You can also practice on a line to guarantee so side to side movement
- When your leg reaches its max height before sending you backwards, rotate your hips to do a half turn
- Squeeze your glutes and core to come down hollow in the opposite direction 

While we generally stick to spinning in one direction, it’s good to practice both sides to reduce risk of injury and avoid muscular imbalances. Do all reps on both sides before resting

Floor 180

Take what you learned in the floor 180 and apply it to the bar without the pressure to catch. Intentionally missing the catch and landing safely will help overcome fears while allowing you to focus on your leg and hip drive. 

- On the back swing, split the legs 
- Kick your back leg forward and up and allow it to meet or pass the front foot
- At the top of the swing, rotate your hip over the other and squeeze your core and glutes to return to your hollow body
- As you do the 180, tap your hand to the bar (same side as the leg that kicked forward), and gain awareness of where it is
- Look for your feet to land on the floor 
- Square your hips to the bar and bend knees to absorb the landing

Swing 180 to floor

- Use leg drive to kick foot forward
- Rotate hips on the forward swing
- Release one hand and grab the bar on the other side
- As you catch with the first hand, release your second hand and grab the bar on the other side

Baby Swing 180

- Get a powerful swing going
- Split legs and kick back foot forward and up (not to the side, imagine twisting in a tube)
- At the top of the swing rotate your hip inwards 
- Release with both hands and squeeze the core and glutes to square yourself to the bar on the other side
- Look for the bar and catch it

Swing 180

When you feel comfortable with swing 180’s, try to do two or more in a row. Remember to kick your leg forward and not to the side, and square your body to the bar in the catch to keep you on axis

Consecutive Swing 180’s

When you feel confident with your mixed grip 180, try to catch two or more in a row. This one will require more momentum so a big swing and full commitment will pay off (aka send it!)

Consecutive Mixed Grip 180’s

This is how I personally warm up for every single sesh!! Being able to switch directions requires a whole new level of control. It helps teach you how to square your body and regain control after messy catches and it enhances overall proprioception. 

Practice learning swing 180’s on the opposite side and when you can string multiple together in both directions, try alternating back and forth. This will require momentum and lots of kick from the back foot. Squeeze your core and glutes as you twist to maximize control in the catch. Send it!!

180’s

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